The Struggle and Answers

This winter I have been struggling to hit paces that I easily hit months ago, my body hasn't been recovering great (which I related to getting older), my breathing is off (which I related to asthma) and energy isn't there. I kept thinking this was all the long winter getting to me and long work days, dark mornings, more training, etc, etc. Excuses and frustration! I was due for thyroid labs so I thought maybe this, but I decided to request additional labs to look at anemia. I got some push back since 1 year ago my hemoglobin was fine so she insisted it couldn't be anemia...

Source

Fast forward a few days to lab results...

  • TSH is great it is amazing how my thyroid has regulated itself after my celiac diagnosis (still on meds but no more constant increase).
  • Hemoglobin at the low end of normal but no red flag here again
  • Ferritin of 5! While normal is 12-150 most endurance athletes need 100-120 at least to feel good and perform well!
  • Iron of 30! Again normal 35-180 but higher levels work better for endurance athletes.
  • Iron Binding and saturation also indicate iron deficiency anemia. 
So there we are, finally I know why my running and recovery is tough! Now that I know this it all makes sense. The trouble with breathing well, fatigue, ear ringing, low energy, poor recovery. It all fits. Now with 8 weeks to go can I recover well enough to race at Grandmas?

Yes I am vegetarian and I try to consume plant based high iron foods and look at things like absorption. I was previously on a iron supplement but got out of the habit. Almost a month ago I got these labs and start twice daily iron (can't do 3 a day due to thyroid medications).

How to increase iron as a vegetarian/vegan
  • Caffeine (coffee and tea) block absorption so separate supplement and iron rich foods from these 
  • drinks
  • Dairy blocks absorption, again separate or avoid all together
  • Take Vit C with iron, this aids in absorption
  • Eat plant based high iron foods
    • Lentils
    • Beans - Kidney, black beans and chickpeas are great
    • Leafy Greens - Spinach, Kale, Parsley 
    • Quinoa
    • Blackstrap Molases
    • Tofu and edamame
    • Oats
    • Seeds - Chia, Pumpkin, Sesame and Sunflower are great
Do you take an iron supplement as an endurance athlete? 

1 month check in a few days, crossing my fingers things are moving in the right direction.


Comments

  1. Virjinia @ With Purpose and KindnessApril 27, 2018 at 11:40 AM

    Oh man, glad you're able to find an answer as to why you weren't feeling 100%! I get my labs done regularly as well and haven't had to take iron. Although I constantly make sure that my diet is balanced and I check in to how I'm feeling!

    ReplyDelete
    Replies
    1. Coach JenMay 1, 2018 at 8:02 AM

      Thanks! Balanced diet is key to feeling well, and listening to your body is huge, keep at it!

      Delete
  2. Wendy at Taking the Long Way HomeApril 28, 2018 at 6:41 AM

    I'm so glad you got an answer! It always goes to show that one lab marker doesn't always tell the story. When I was diagnosed with rheumatoid arthritis, none of the inflammatory markers in my blood (sed rate, CRP, ANA) were positive. But the more specific tests, rheumatoid factor, CCP, and Vectra-D,, were off the charts.

    Good luck with your recovery and running!

    ReplyDelete
    Replies
    1. Coach JenMay 1, 2018 at 8:03 AM

      So frustrating when things aren't always easy t figure out, which is why we need to keep advocating for ourselves when something just doesn't seem right.
      Good luck to you as well :)

      Delete

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